http://www.premierfitnesscamp.com
Wed, 25 Mar 2015 22:00:56 +0000en-UShourly1http://wordpress.org/?v=3.8.5Suffering from Osteoarthritis? Weight Loss and Stem Cell Therapy May Be Your Solutionhttp://www.premierfitnesscamp.com/blog/optimal-health/suffering-from-osteoarthritis-weight-loss-and-stem-cell-therapy-may-be-your-solution/
http://www.premierfitnesscamp.com/blog/optimal-health/suffering-from-osteoarthritis-weight-loss-and-stem-cell-therapy-may-be-your-solution/#commentsFri, 20 Mar 2015 00:51:03 +0000http://www.premierfitnesscamp.com/?p=12362According to the World Health Organization, in 2014 more than 1.9 billion adults were overweight, and of these, over 600 million were morbidly obese (Doctors use the body mass index, or BMI to measure obesity). In fact, worldwide obesity has more than doubled since 1980. Rising obesity rates have significant health consequences, contributing to increased...

]]>According to the World Health Organization, in 2014 more than 1.9 billion adults were overweight, and of these, over 600 million were morbidly obese (Doctors use the body mass index, or BMI to measure obesity). In fact, worldwide obesity has more than doubled since 1980. Rising obesity rates have significant health consequences, contributing to increased rates of numerous diseases and health problems, however one that is not commonly discussed is the effect weight has on your joints.

For example, osteoarthritis, a degenerative joint disease is the most common type of arthritic disease in the world. In the United States, more than 27 million adults suffer from OA according to the Obesity Action Coalition. Osteoarthritis occurs when the cartilage on the ends of your bones wears away with use. As the cushion degenerates, the bones rub against each other causing pain. Excess weight only increases the pain and likelihood of developing arthritis. Our joints are the connectors to the body—they allow us to do everything from walk and write to sit, stand and turn our heads from left to right.

More importantly, the joints of the body that hold us up and carry the mass of our body are called “weight bearing joints,” which include the ankles, knees, hips, feet, pelvis, the lower back and spine. When joints become damaged, daily life can become extremely painful and challenging. While osteoarthritis can develop due to natural wear and tear on any joint, those that bear excess weight are the most susceptible because of the amount of force their joints endure. The more you weigh, the more stress you will absorb on your weight bearing joints.

What is the best way to help your joints?Losing weight and exercise is the best way to prevent osteoarthritis if you have not yet been diagnosed. Weight loss in any capacity also aids in joint pain relief. It is understood however, that obesity paired with any form of arthritis creates an unfortunate cycle of inactivity and pain that prevents exercise, which leads to sedentary tendencies and naturally, weight gain. Weight loss however is not just about exercise. There are plenty of actions an individual can take to start the weight loss process. At PFC we believe in 3 imperative pillars when it comes to weight loss and reaching optimal health— Behavioral Health, Nutrition and Fitness, in that order. First and foremost, your mind must be in the right place, your eating patterns need to significantly shift to healthier habits and then of course exercise to support how you think and what you eat.

What are alternative solutions if joint pain prevents exercise for weight loss?Historically, a common solution for individuals suffering from joint conditions would result in a Total Joint Replacement surgery. This involves an invasive surgery followed by months of painful rehabilitation. Alternatively, however, stem cell therapy, a minimally invasive procedure is revolutionizing the medical world. In a single day, a simple injection of a patient’s own adipose (adult) stem cells may help regenerate and rebuild almost any joint in the body. Once only available overseas to celebrities and professional athletes, regenerative medicine has hit the U.S., with Southern California pioneering this breakthrough solution to the world’s most common, orthopedic conditions.

Where can I learn more about stem cell therapy?Because many of PFC Fitness Camp clients suffer with weight issues and arthritic conditions, we’ve partnered with the National IRM (National Institutes for Regenerative Medicine), San Diego’s premier Stem Cell Institute to host monthly educational seminars on this advancement in medical technology. The seminars are free and open to the public at Omni La Costa Resort & Spa. For more information on Stem Cell Therapy and for Seminar Dates, visit http://explore.nationalirm.com/seminar/

]]>http://www.premierfitnesscamp.com/blog/optimal-health/suffering-from-osteoarthritis-weight-loss-and-stem-cell-therapy-may-be-your-solution/feed/0Good For You Guacamole!http://www.premierfitnesscamp.com/blog/food-nutrition/good-for-you-guacamole/
http://www.premierfitnesscamp.com/blog/food-nutrition/good-for-you-guacamole/#commentsTue, 17 Mar 2015 13:00:45 +0000http://www.premierfitnesscamp.com/?p=12345Happy St. Patty’s Day! Rather than the typical corned beef tradition, we’re taking a Southern California approach to St. Patrick’s Day using the nutrient-dense and oh-so-green California Avocado. This Good for you Guacamole uses vitamin C packed zucchini, cilantro to lower blood sugar and avocado for essential fatty acids. Between the beer, corned beef and...

Rather than the typical corned beef tradition, we’re taking a Southern California approach to St. Patrick’s Day using the nutrient-dense and oh-so-green California Avocado. This Good for you Guacamole uses vitamin C packed zucchini, cilantro to lower blood sugar and avocado for essential fatty acids. Between the beer, corned beef and cabbage, slide this tasty side in with raw veggies or whole grain chips!

]]>What in the world is wrong with calling a weight loss camp a “fat camp”? Well, let’s start with EVERYTHING.
People enroll in a residential program to lose weight or gain fitness for results, not shame.

“Fat camp”? Really? Does anyone still call top-rated fitness and integrated weight loss programs “fat camps”? You bet they do. Unless they are educated, experienced, empathic and enthusiastic about genuinely helping people achieve optimal health and wellbeing—then they know better. Achieving fitness and weight loss is a long, winding, and at times desperate road that is filled with intentional and unintentional distractions that derail and sometimes totally destroy any health advancement.

Unintentional fat shaming friends may talk about food in moralistic terms with those who are attempting to lose weight, or act like nutrition coaches whenever they eat with someone who is overweight or obese. They’ll even act surprised and overly congratulatory when they hear an obese or overweight person is physically active. The conciliatory, “Good for youuuuu! I’m so proud of youuuuu! You’re making such a wise choice!” when you push away that cupcake, is enough to make many want an extra slice of pizza and the cupcake.

A recent article posted just this week captures intentional fat shaming that went viral. Thank goodness compassionate humans exist and turned this image of defeat into an amazing opportunity to not only bring awareness to fat shaming, but to let the “Dancing Man” know that a cruel comment cannot and should not ever stop him from dancing.

Overweight and obese folks know full well the pain and discomfort of what it’s like to hear words like “big-boned,” “chubby,” “chunky,” “fugly,” “pear-shaped,” “plus size,” “thick,” “pigging-out,” and maybe even “gothopotamus.” No, these words don’t promote healthy behavior change. Hearing “You aren’t fat, you’re beautiful,” “Someone your size shouldn’t be wearing THAT!” or knowing your friends are judging you if you eat too much or too little, or having your doctor judge you and your weight when you are only there to get some medicine for a sore throat, doesn’t promote healthy lifestyle change.

The research is unequivocal—yes, I know, that’s rare. Fat shaming does not help anyone sustain weight loss or achieve optimal health, fitness and happiness. So let’s stop calling fitness and weight loss programs “fat camps.” A top-rated, award-winning program, like PFC Fitness Camp, is far more than a “fat camp.” PFC, which is often the acronym for Premier Fitness Camp, more correctly I believe means, “People feeling connected.” PFC is a results-focused, fat-shaming-free comfort zone, an energetic yet relaxed, educational, fun, and inspirational-motivational active community, with one lifestyle improvement aim—to insure that every detail in the 24 hour a day program is trained on advancing, promoting and increasing optimal health and wellbeing.

So let’s stop with the “fat camp” hip yet harmful shaming and insult, and instead celebrate that which elevates and enhances health in a respectful and sustainable, successful manner.

]]>http://www.premierfitnesscamp.com/blog/personal-journey/fat-camp-and-fat-shaming-do-not-help-anyone-lose-weight/feed/031 Lbs. Lighter- How Kerri Gained So Much More Than She Lost at Weight Loss Camphttp://www.premierfitnesscamp.com/blog/personal-journey/31-lbs-lighter-how-kerri-gained-so-much-more-than-she-lost-at-weight-loss-camp/
http://www.premierfitnesscamp.com/blog/personal-journey/31-lbs-lighter-how-kerri-gained-so-much-more-than-she-lost-at-weight-loss-camp/#commentsFri, 06 Mar 2015 19:18:43 +0000http://www.premierfitnesscamp.com/?p=12260So excited to reveal one of our sweetest, most genuine campers today for our PFC Fitspiration success story! This Bostonian left the cold for some San Diego sunshine and a life-changing experience. After Kerri’s doctor shared that her weight gain and Type 1 Diabetes put her more at risk of having a heart attack than...

]]>So excited to reveal one of our sweetest, most genuine campers today for our PFC Fitspiration success story! This Bostonian left the cold for some San Diego sunshine and a life-changing experience. After Kerri’s doctor shared that her weight gain and Type 1 Diabetes put her more at risk of having a heart attack than an individual who had previously suffered from one (which is close to 40%), she new it was time to take action on her health. With a health scare so extreme, Kerri needed to make some major lifestyle changes ASAP. After 10 weeks at PFC Fitness Camp, Kerri has lost about 25 lbs. of fat, gained lean muscle and developed new, healthy habits to kick her health threats to the curb.

Kerri, know you will be so missed by your fellow campers and your entire PFC fam!

What was life like before PFC?
Before PFC I was not in a good place. I was suffering complications from Type 1 Diabetes and I was very depressed. It was hard to move around, let alone attempt to exercise, and I had this overwhelming feeling that I was a burden to everyone.

What made you decide to come to PFC? What was your turning point?
A month leading up to my decision to attend PFC Fitness Camp, the doctor told me because of my weight gain and diabetes, I was more at risk of having a heart attack then someone who had already had one. There was pressure to do weight loss surgery, and that was something I was not mentally able to face. As an alternative, my therapist suggested researching “weight loss camps” and gave me a week to figure out where to do it. So i did it. As a last resort, I stumbled across PFC with no idea what I signed up for. Now 10 weeks later and 31 lbs. lighter, I’ve gained so much more than I’ve lost in my incredible experience at PFC Fitness Camp.

What has been the hardest part of PFC?The hardest part is the idea of leaving my comfort zone of support from the PFC trainers, nutritionist and healthy environment. It’s also extremely difficult seeing people who I’ve connected with come and go throughout my stay.

What has been the most rewarding for you?
There was such a focus on me coming here to lose weight, I didn’t think about all of the other positive changes that would occur as a result of a “weight loss camp.” I immediately discovered little things starting to happen, like tying my shoes easier, breathing better, my posture had improved, I was standing taller. The confidence that came with all of those little wins had me realize it wasn’t so much about losing weight but what I was gaining. Strength, energy, a sense of fun. The trainers with their guidance and support have worked miracles on me. In my previous life before PFC, I was very much an “I cant” person. Now, being in this environment I haven’t said or thought those words at all! Physically, the challenges are always hard, but even the smallest things started to feel like a win. Now I see so much of the wins adding up, I don’t even need the scale to tell me how I’m progressing.

What’s your plan after PFC?
My plan is to keep it simple, not to over reach, to reassess, refocus and recommit when I feel something slipping. Focus on the small wins because I know in the end they add up to much larger ones.

Kerrie’s Fit Tip:
Stay involved with group activities/classes since the energy is always upbeat and motivating. I like being around people that are working towards the same goals!

]]>http://www.premierfitnesscamp.com/blog/personal-journey/31-lbs-lighter-how-kerri-gained-so-much-more-than-she-lost-at-weight-loss-camp/feed/05 Healthy Reads for 2015http://www.premierfitnesscamp.com/blog/blog/5-healthy-reads-for-2015/
http://www.premierfitnesscamp.com/blog/blog/5-healthy-reads-for-2015/#commentsThu, 26 Feb 2015 14:00:40 +0000http://www.premierfitnesscamp.com/?p=12142Which health and wellness books have you been diving into lately? There are so many inspirational authors and stories out there that sometimes you just can’t choose one! At PFC, we’ve been drawn to several books recently and we want to give you a little more background on our favorites. Whether you’re looking to understand...

]]>Which health and wellness books have you been diving into lately? There are so many inspirational authors and stories out there that sometimes you just can’t choose one! At PFC, we’ve been drawn to several books recently and we want to give you a little more background on our favorites.

Whether you’re looking to understand the benefits of clean eating and clean recipes or how positive thinking can shift how you approach weight loss, there will be something to take away from each of these reads. All of them have made a positive impact on our staff and have inspired new ideas and goals for us!

Dr. Alejandro Junger does it again! Following his two New York Times bestselling books, Clean and Clean Gut, is Clean Eats, which focuses on over 200 recipes that will leave you feeling nutritionally balanced and healthy. His recipes cater to all kinds of eaters, whether you’re a vegan or a die hard meat lover, Junger includes a variety of healthy meal options. He has made eating clean fun, easy, and delicious!

Tosca Reno is the perfect example of someone who changed her life through clean eating. The formerly overweight mother of three created The Eat-Clean Diet in order to change others’ lives through diet and exercise. Her readers will get eat-clean recipes that cater to all food groups, tips to lose weight quickly and boost metabolism, and so much motivation to guide them to a leaner and healthier life.

Nationally recognized running and walking coaches, Danny and Katherine Dreyer have truly fostered a one-of-a-kind book with Chi Running. They focus on teaching readers how to run faster, using less effort, and to decrease injuries through some of the mind-body principles of T’ai Chi.

You know that expression “mind over matter”? Well, PFC’s Chief Behavioral Psychologist, Dr. Michael Mantell nailed it with Don’t Sweat The Small Stuff: P.S. It’s All Small Stuff. His self-help book gives you applicable tools that can help start your journey toward the happy and healthy life you’ve always wanted.

In his book, The Power of Habit, Charles Duhigg takes a scientific approach in explaining why habits exist and how everyone has the power to change them. It truly is a fascinating read learning how Duhigg connects positive transformation— weight loss, becoming more productive, achieving success—to understanding habits and how they can positively (or negatively) impact our lives. We’ve learned quite a few tips from Mr. Duhigg and definitely recommend adding this book to your spring reading!

]]>http://www.premierfitnesscamp.com/blog/blog/5-healthy-reads-for-2015/feed/05-Steps to Creating a Healthy Homehttp://www.premierfitnesscamp.com/blog/uncategorized/5-steps-to-creating-a-healthy-home/
http://www.premierfitnesscamp.com/blog/uncategorized/5-steps-to-creating-a-healthy-home/#commentsMon, 23 Feb 2015 15:00:44 +0000http://www.premierfitnesscamp.com/?p=12150When we think of health, the obvious thought is typically a healthy mind, healthy eating, and a healthy dose of exercise… but what about the effects of keeping a healthy home? Could a healthy home lead to weight loss? Or even better, optimal health? Recent studies show there is a direct correlation between clutter and...

]]>When we think of health, the obvious thought is typically a healthy mind, healthy eating, and a healthy dose of exercise… but what about the effects of keeping a healthy home? Could a healthy home lead to weight loss? Or even better, optimal health? Recent studies show there is a direct correlation between clutter and stress as a proven contributor to weight gain and making healthy decisions. PFC Fitness Camp has helped over 3,000 individuals lose significant weight through behavioral health, nutrition, exercise, and now environment as our health-centric resort reveals it’s own interior transformation with design cues from San Diego’s must-have designer, Susanna Samaniego of 4 Corners Design Concepts.

After months of searching for a designer that fit both our aesthetic and understood our passion for fitness and health, Interior designer, Susanna Samaniego of 4 Corners Design Concepts helped us complete our full wheel of wellness, which was to create the absolute healthiest atmosphere for our clients at our Omni La Costa Resort and Spa headquarters.

Before we even hit the drawing board, Susanna explained the importance of making home-base healthy and how she was going to do that for PFC. Health is a state of well-being,” Samaniego told us, “in which numerous components are in balance with one another: Mental, Physical, Nutritional, Emotional, Social, Spiritual and Environmental—which is where I come in. A home base needs to be a daily retreat of tranquility after the hectic hours of life. Everything from lighting to paint color can affect sleep habits, energy levels and overall health.” The internationally sought after designer not only created a healthy haven for our clients, but a 5-step prescription for a healthy home that we had to share with everyone!

Order – Clean Space, Clean MindHumans have a habit to collect, accumulate and save a variety of stuff. Clutter heightens stress, collects dust, and effects efficiency. In fact, most experts agree that clutter can be a contributing factor to one’s compliance to exercising, eating well and maintaining other healthy behaviors. In an effort to lead by example, PFC de-cluttered every square foot of the resort’s Center Court. Almost all administrative paperwork is now digital, books, magazines, and other health literature have a home in PFC’s new THINK – EAT – MOVE library, white boards are mounted to the wall opposed to the previous, obtrusive roller, and each client is assigned their own locker so-to-speak to keep miscellaneous personal items off of chairs, tables and floors.

Color – The Orange Effect Orange is the color of happiness, confidence and energy. it is the best emotional stimulant. It strengthens the appetite for life, connects to the senses and helps remove inhibitions. PFC’s main brand color is orange chosen specifically for the psychological impact behind the bold hue. Susanna incorporates the energizing color tastefully throughout the building in office soffits, ceramic accents and custom-designed bathroom signage with appropriately illustrated stick figures lifting weights. A soft white covers the main walls to maintain the building’s mediterranean essence, and a warm grey gives the traditional beams a modern update.

Nature – Bring the Outdoors InHouseplants do more than beautify a space. According to healthline.com, Research shows that plants inside a home can produce numerous physical and mental health benefits. Plants naturally fight pollutants caused by compounds in paints, furnishings and building materials, they can enhance cognitive function, increase self-esteem and reduce anxiety. Samaniego brings life to the multi-functioning room with refreshing Fiddle Leaf Fig indoor plants. The lush, sculptural eye candy lines PFC’s rest area as a natural wall for privacy, greets guests at the main entrance and adds purifying CO2 throughout various areas of Center Court.

Lighting – The Mood BoosterLighting has proven to have a large affect on emotions, such as happiness and sadness. Adequate lighting naturally evokes positive feelings, and dark, the opposite. Natural light specifically can be healing to the mind, body and soul, and exposure to it has many mood boosting health benefits. Samaniego stripped the walls of the once heavy, draped curtains to reveal more of Southern California’s highly sought after sun and the building’s incredible french doors which lead out to the full-length patio overlooking La Costa’s iconic Tennis Courts. Additionally, track lighting was updated and positioned purposefully to gently brighten the building.

Personalize – The Ultimate Comfort ZoneA home that reflects the individual residing in it automatically produces a feeling of comfort—it’s welcoming, familiar and restorative. Susanna brilliantly personalizes the healthy retreat turning coastal, PFC destinations like La Jolla’s Torrey Pines and Swami’s Beach to life in the form of large format wall graphics produced by local photographer Pete Katcov. Perhaps the most breathtaking moment of “comfort”, however lies in the oversized custom art of San Diego’s Ponto Beach, created by photographic artist, Jeff Lewis. The San Clemente-based artist boasts national recognition for his innate ability to capture that special, single split second in time and turn it into stunning, almost optical allusions for the eyes to explore.

Whether weight loss tops the resolution chart this year or fitness in general—remember, home is where health begins.

PFC’s renovated Center Court is open for business just in time for the wave of weight loss resolutions. For more information on 2015 rates, please visit www.premierfitnesscamp.com/contact-us/

]]>http://www.premierfitnesscamp.com/blog/uncategorized/5-steps-to-creating-a-healthy-home/feed/0155 lbs. Lighter – Olivia Oldach’s Weight Loss Success Storyhttp://www.premierfitnesscamp.com/blog/uncategorized/155-lbs-lighter-olivia-oldachs-weight-loss-success-story/
http://www.premierfitnesscamp.com/blog/uncategorized/155-lbs-lighter-olivia-oldachs-weight-loss-success-story/#commentsFri, 13 Feb 2015 14:00:10 +0000http://www.premierfitnesscamp.com/?p=12077An amazing success story to share today! One of our sweetest campers, Olivia Oldach went from barely able to finish the mile to now working towards her NASM Personal Training certification! Olivia came to PFC Fitness Camp with a clear goal in mind. On her own she was able to start her weight loss journey, then...

An amazing success story to share today!
One of our sweetest campers, Olivia Oldach went from barely able to finish the mile to now working towards her NASM Personal Training certification! Olivia came to PFC Fitness Camp with a clear goal in mind. On her own she was able to start her weight loss journey, then decided to elevate her efforts at PFC Fitness. From PFC to now, it is incredible and inspiring what Olivia has accomplished and we can’t wait to continue following her fitness journey to see where it leads to next!

NAME: Olivia Oldach AGE: 23 HOMETOWN: Fountain Valley, CA

What was your life like before PFC Fitness Camp?
I’ve been over weight my entire life and my interests growing up were definitely more sedentary ones. I wasn’t into fitness or sports. I was one of those kids who dreaded P.E. class in school, whenever we had a timed mile I was always one of the last ones to finish, clocking in at around 18 or more minutes every time. That coupled with not knowing how to eat properly, or being aware of the amount I was eating lead to a lot of weight gain over the years.

What inspired you to make a change?
I had spent so much time avoiding scales, ignoring my very obvious weight issues hoping it would eventually change on its own. I was the definition of “ignorance is bliss.” If I didn’t know about it, I didn’t have to worry about it. Until one day I was in the doctor’s office and their scale read 360 pounds. That’s when I knew I couldn’t ignore my weight anymore and decided I needed to make my health one of my biggest priorities.

How much weight have you lost since you started your fitness journey?
Soon after that scale scare I had made the decision that I was going to make losing weight one of my biggest priorities, and I officially started my weight loss journey on January 28th, 2014. It is now February, 2015 and i’ve lost 155 lbs.!

How did PFC help you lose weight and reach your health and fitness goals?
There are so many things I love about about PFC, but I think one of the biggest things for me is that the program is just so complete. When losing weight I kept hearing people say “You can’t just diet, you have to make it a lifestyle change. It HAS to be a lifestyle change.” And that is completely true, but most people don’t really know what that entails or how to properly go about changing everything they’ve ever known or done your entire life. We know it has to be a lifestyle change, but how do we effectively and successfully make those changes? That’s where PFC is truly a great program—they taught me just that. They look at weight loss from all angles. From fitness and nutrition, and from the mental and emotional sides as well. They teach you how to set clear, realistic goals and how to reach them. By the end of PFC I was doing so many things I didn’t know I could do! I was creating new habits, embarking on new workouts I never would have tried and becoming this awesome version of myself I never knew. The best part was it got easier and easier as I contented to progress.

Are there any key players from PFC or key takeaways that made a big impact?
The PFC staff are some of the most amazing people I’ve ever met. They are all so genuinely caring and friendly, and you can tell they all sincerely want to help people reach their goals. Not to mention they’re really fun, which makes the days go by so quickly because there’s so much time spent laughing and actually enjoying the activities. One of the things that made a big impact was how encouraging all the trainers were. There’s a trainer named Ryan who kept pointing out how strong I was while I was here at camp, and he would have me try and lift heavier weights, and I was always surprised when I could do it. By the time I had to go home, even though I still had work to do to get closer to my weight loss and fitness goals, I had this new found appreciation for my body that I had never had before.

How did you stay on track when you went home?
My month at PFC went by so fast, and I had learned and changed so much. I didn’t want to go home when my four weeks were over, but the at-home program definitely helped keep me on track. It was awesome being able to still communicate with the staff and get PFC tips after my stay as I started to incorporate what I learned at PFC into my everyday life. It helped keep me on track. Wendy was really great about answering any questions I had, and I was always excited to send her my fitness and weight loss updates every week to let her know how I was progressing.

Olivia’s FitTip If you have 100+ lbs. to lose like I did, it can be overwhelming. What helped me was breaking my weight loss goals into smaller goals. For me, those smaller goals were losing 10lbs. at a time. Also incorporate small fitness and nutrition goals along with your weight loss goals, because if the number on the scale is the only thing motivating you, it gets very discouraging when you hit a plateau… and you will hit a plateau. Stay positive, work hard, and you will reach your goals!

]]>http://www.premierfitnesscamp.com/blog/uncategorized/155-lbs-lighter-olivia-oldachs-weight-loss-success-story/feed/0Love Protein #9 Super Smoothiehttp://www.premierfitnesscamp.com/blog/food-nutrition/love-protein-9-super-smoothie/
http://www.premierfitnesscamp.com/blog/food-nutrition/love-protein-9-super-smoothie/#commentsWed, 11 Feb 2015 14:00:31 +0000http://www.premierfitnesscamp.com/?p=12095In celebration of this holiday of love, we whipped up our own version of love potion, coining it Love Protein #9! This 9-ingredient super smoothie is chock-full-o-love to rev up the metabolism and the romance all day long. Ingredients: ½ Cup Plain Greek Yogurt greek yogurt also adds healthy protein and a great source of calcium to...

]]>In celebration of this holiday of love, we whipped up our own version of love potion, coining it Love Protein #9! This 9-ingredient super smoothie is chock-full-o-love to rev up the metabolism and the romance all day long.

Ingredients:

½ Cup Plain Greek Yogurtgreek yogurt also adds healthy protein and a great source of calcium to your smoothie

½ Cup Almond or Coconut Milkprovides omega 3 fatty acids and is much lower in sugar and calories than skim milk

1 Cup Chocolate Protein Powder (we like Vega One)great dose of protein for sustained energy throughout the day

]]>http://www.premierfitnesscamp.com/blog/food-nutrition/love-protein-9-super-smoothie/feed/05 Tips To Avoid Overindulging at Company Holiday Partieshttp://www.premierfitnesscamp.com/blog/food-nutrition/5-tips-to-avoid-weight-gain-at-company-holiday-parties/
http://www.premierfitnesscamp.com/blog/food-nutrition/5-tips-to-avoid-weight-gain-at-company-holiday-parties/#commentsTue, 09 Dec 2014 14:00:40 +0000http://www.premierfitnesscamp.com/?p=11921Whether you celebrate Eid Ad-Adha, the Winter Solstice, Chanukah, Christmas, Kwanza or none of these, if you are currently employed, one thing for sure you will be celebrating this year is your office holiday party. That glorious evening of white elephants, clunking mugs of hot toddies, the hacking and rasping of Karaoke Christmas tunes and...

]]>Whether you celebrate Eid Ad-Adha, the Winter Solstice, Chanukah, Christmas, Kwanza or none of these, if you are currently employed, one thing for sure you will be celebrating this year is your office holiday party. That glorious evening of white elephants, clunking mugs of hot toddies, the hacking and rasping of Karaoke Christmas tunes and the endless temptation of unhealthy holiday foods.

As much as the social side of holiday parties can make or break a career… depending on your ability to build relationships vs. sabotage over one too many libations, all of that festive food can be a real challenge to your health and weight as well. The most important rule, aside from being sure you slept well the night before and made time for some exercise the day of the party, is to never leave home hungry.

When it comes to office party eating, more protein, fruit and less refined carbs are part of the answer. I realize this is easier said than done when faced with copious amounts of heavy, high calorie options that only come but once a year, however it’s possible and it really isn’t that difficult. It’s just food! Remember this: you can eat everything you want on the buffet table, OR you can stay thin, fit and healthy. You just can’t do both.

To help you navigate the festive feast, here are some of my go-to rules to follow for mindful eating at holiday parties:

Begin with the veggies and fruit tray, with dips and dressings on the side.

What fried food? I didn’t see any. Oh that fried food? Nope, didn’t even see it.

If it’s not whole wheat bread, crackers and pastas, it’s not making it to my plate.

Lots of water, but a martini or two is ok also. I mean, it IS the holidays, right?

Choose wisely when you can. For example brie over gouda, white wine over eggnog, and you can always replace 2 ounces of that wine with club soda to save 50 calories…you can invest in that bite-size dessert pop or another glass of wine.

Most importantly, approach your holiday party with a positive mindset, and commit to your healthy eating game-plan. Disregard the peer pressure and endless excuses that will sway your mind to believe you NEED that extra dessert or one more drink. You know how those go… “this party is only once a year, just go for it.” “I’ll start my healthy eating plan tomorrow.” “come on, one more drink.” Do you really want to go home with your pants loosened and day-wrecking headache on the horizon? In the words of Kevin McCallister from Home Alone, “I don’t think so.”

For all of you prepping for your company’s celebration in the next couple of weeks, I wish you a happy, healthy and pink-slip free evening!

]]>http://www.premierfitnesscamp.com/blog/food-nutrition/5-tips-to-avoid-weight-gain-at-company-holiday-parties/feed/0Gluten Free Coconut Pumpkin Muffinshttp://www.premierfitnesscamp.com/blog/food-nutrition/gluten-free-coconut-pumpkin-muffins/
http://www.premierfitnesscamp.com/blog/food-nutrition/gluten-free-coconut-pumpkin-muffins/#commentsWed, 03 Dec 2014 18:48:08 +0000http://www.premierfitnesscamp.com/?p=11907‘Tis the season of all things pumpkin flavored so we took the holiday staple and whipped up a healthy and gluten free coconut pumpkin muffin for you to enjoy guilt-free. Enjoy!